Exercise Library

Forward Linear Ladder Drill

Step 1

Starting Position: Stand with your feet hip-width apart at the end of the ladder so it is directly in front of you.

Step 2

In a running-type movement, explode off your left leg straightening the knee and hip and driving up through the toes, while picking up the right leg to step into the next square.

Step 3

When coming off the left leg the right knee is explosively driving straight up while maintaining a tall, straight spine. When the right knee is raised, the left arm should be forward and the right arm back.

Step 4

Plant the right foot in the next square forward, explode off the right foot straightening the knee and hip and driving up through the toes. Drive the left knee up toward the chest. Keep the torso tall and straight and the arms driving forward and back to help maintain forward momentum.

Step 5

Continue running through the ladder in this manner, placing one foot in each square and emphasizing explosive leg action to rapidly drive up through the ankles, knees and hips every time you push off and move forward. Keep your chest lifted, your spine straight and tall and use explosive arm swings to help maintain forward momentum through the course of the ladder.

Step 6

Exercise Variation: Instead of placing one foot in each square, increase the leg action to place two feet in each square; maintain rapid arm action swinging the arms forward from the shoulder joint. Focus on explosive actions with your legs and pick the knees up rapidly--the faster you pick your knees up, the faster and more explosive you can move your leg into triple extension to drive your momentum forward.